Chana DalChana dal, also known as Bengal gram in Britain is the most widely grown and most popular legume in India and a staple food in Indian diet. It looks like split peas but is more related to chickpeas- garbanzo beans. • Bengal gram has a mildly sweet flavor and a great texture that does not get mushy. • It cooks quite fast and does not require long pre-soaking. • Very suitable for vegetarian burgers or can be eaten as a quick snack with some pickles. • It can be used in soups, casseroles, dips or salads- basically anywhere you can use garbanzos. Chana Dal- Bengal Gram Nutritional Value:Although bengal gram is a close relative of garbanzos, it has a much lower glycemic index value and tastes sweeter than either garbanzo beans or split peas. It has an average GI value of 8, which is very low by any standards. • Very low in glycemic index • Great for diabetics- it won't cause spikes in your blood sugar • Delicious • Nutritious • Easily digested • Low fat • High protein • Egg and dairy free- vegan • Wheat-free • It contains good amounts of iron, B vitamins and calcium. 
Spicy Bengal Gram Recipe:Ingredients: • 1 medium onion, chopped • 1 tbsp of garlic • 1 tbsp of ginger • 1 cup of chana dal • 1/2 tsp turmeric powder • 1/2 tsp red chilli powder • 1 medium tomato, chopped • 1 tbsp canola oil or ghee • Lemon juice • Garam masalas- 2 bay leaves, 4 cloves, 2 cardomoms 1. Soak the bengal gram overnight, wash it thoroughly, add 4-5 cups of water and boil rapidly for about 10-12 minutes. 2. Heat the oil or ghee on a pan, add the garam masalas then onions, garlic and ginger. 3. Fry them for a few minutes then add the tomatoes and chilli powder / turmeric with a little bit of water. 4. Add the bengal gram, fry a little then add 3 cups of water. 5. No need to use salt- best to get used to eating without salt! 6. Bring to boil and simmer for about 20-25 mins on low heat. 7. Enjoy it with any Indian bread or low GI basmati rice.
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